How to Love Yourself

Improve your inner voice by thinking positively and avoiding perfectionism. Don't call yourself names or assume the worst. Exercise self-love by listing your positive attributes and reflecting on them daily. Consider visiting a therapist. Repeat positive affirmations daily and do things you enjoy. Lastly, consider practicing loving-kindness meditation.

EditSteps

EditImproving Your Inner Voice

1. Overcome negative beliefs about yourself. Many people have trouble letting go of negative thoughts that they have about themselves. These negative thoughts often come from outside people whose opinion we value and from whom we seek love and acceptance.^[1]
   
2. Avoid perfectionism. Some people have trouble accepting anything less than perfection from themselves. ^[2] If you find yourself pursuing perfectionism and feeling negatively about yourself when you are less than perfect, take three simple steps. Stop your current line of thinking, then focus on the effort that will be required to work towards a goal, then steadily apply the required effort.^[3]
   
   • Changing your focus from a final product (which may be evaluated in terms of "perfection) to the effort behind a task (which is harder to quantify as "perfect") can help you appreciate your own good work.
3. Discard your negative filter. Focusing only on the negatives in your life is a bad habit. Excessive focus on negative or less favorable events in your life can make these events seem disproportionately important. ^[4] If you find yourself complaining that everything that happens to you is bad, try to find a little evidence to the contrary; it is very unlikely that everything is really bad.
   
4. Never call yourself names. Calling yourself a name is reducing yourself from a human to a single element of yourself that you do not like.^[5]
   
   • Saying “I am such a failure” after getting fired from a job is inaccurate and unfair to you. Instead, make the useful comment, “I lost my job, but I can use this experience to find and keep a new job.”
   • Saying “I am so stupid” is also likely untrue and reductive. If you feel stupid, it’s more likely that you have a lack of knowledge about something. Instead, think, “I don’t know how to do this basic home maintenance. Perhaps I could take a class and learn to do this in the future.”
5. Do not assume the worst can happen. It can be easy to fall into the assumption that the very worst outcome will happen with every situation. ^[6] However, changing your inner thoughts to be realistic or truthful can help you avoid the generalization or exaggeration that accompanies assuming the worst.
   
6. Rewrite your internal script. When you realize that you are thinking negatively for yourself, acknowledge the feeling, identify the source of the feeling, and then consciously make a new statement re-writing your thought as a more positive one.^[7]
   
   • For example, if you forgot to send an important work-related email, you may find yourself thinking “I am so stupid! How could I have done that?”
   • Stop yourself, and think “I feel stupid right now because I forgot to send the email. When I would forget to do things as a child, my father would tell me that I was stupid. These are his words, not my own, in my head.” Then think to yourself, “I am a competent employee who made a human mistake, and I will be sure to write myself a reminder in the future. For now, I will send the email along with an apology for not sending it before.”

EditExercising Self-Love

1. List your positive attributes and reflect on them daily. This can be difficult for someone who habitually thinks negatively of themselves, but try to find one positive thing about yourself to add to the list once a week. At the end of each day, reflect on your entire list.^[8]
   
   • Make your list very specific. Instead of using general adjectives to describe yourself, try listing specific actions or attributes that describe who you are and what you do.
   • For example, instead of simply saying "I am generous," you can write "Any time I know that a friend is struggling, I give her a small, thoughtful gift to show that I care. This makes me generous."
   • As you read and reflect on your list, remember that each item on the list, however insignificant it may seem, is a reason that you are worthy of respect and love.
2. Give yourself the gift of time. Do not feel guilty for spending time thinking about and reflecting on yourself and your own life.^[9] It is important to give yourself the time and permission for self-love. You will likely find that by doing so, you are more able to spend quality time helping others.
   
3. Celebrate and reward yourself. This is the fun part of self-love: rewarding yourself!^[10] If you have had a significant accomplishment, celebrate it with a nice dinner at your favorite fancy restaurant. Think of all of the hard work you do every day, and find a reason to reward yourself with something nice. Buy yourself the new book or video game you’ve had your eye on. Take a long shower or bubble bath. Go on a solo fishing trip or get a massage.
   
4. Develop a plan for dealing with setbacks or negativity. Notice what tends to throw you off from your current path of self-love, and decide how to deal with those things.^[11] Realize that you cannot control the words and actions of others, but you can control your responses and reactions.
   
   • You may notice that negative comments from one particular person, such as your mom or your boss, set you off into a spiral of negativity. If this happens consistently, try to identify why this is.
   • Decide how you will deal with negative thoughts you do have. You may need to give yourself a time-out to meditate or breathe. Acknowledge your feelings and reframe your negative reaction with positive reminders of your self-worth.
5. Visit a therapist. Exploring negative thoughts and identifying triggers for your emotions can bring up feelings or memories from your past that are difficult to deal with. ^[12]
   
   • A therapist who is experienced with addressing painful pasts can help you navigate through the experience of recovery without causing you to relive painful experiences.^[13]
   • A therapist’s office can be a great place to learn to handle your negative thoughts productively and realize your positive qualities.
6. Repeat positive affirmations daily. Find some positive thoughts that help you feel better, and repeat them daily. This may seem awkward or cheesy at first, but the habit will cause the positive thoughts to sink in, and you will begin to believe them, even if you don’t at first.
   • A good positive affirmation to promote self-love is: “I am a whole, worthy individual, and I respect, trust, and love myself.”
   • If you find that the affirmations are not helping on their own, try visiting a therapist and pursuing a multi-level treatment that includes other approaches as well.^[14]
7. Do things that make you feel good. Think of feeling good physically, emotionally, and spiritually. Do what it takes to feel good in multiple ways; it may require exercise, meditation, dancing and keeping a positivity journal. Find a routine that feels good and stick to it.
   
8. Reflect on the effects of practicing self-love. When you spend time loving and rewarding yourself, you will likely see benefits in other areas of your life. Notice whether you have more energy, or if you are able to be more present with others. You might start to feel like you are more in charge of the choices you make, and that you have more control of your life.
   

EditPracticing Loving-Kindness Meditation

1. Understand Loving-Kindness Meditation (LKM). LKM is a form of meditation that enhances your feelings of kindness for yourself and others. LKM can give you the tools that you need to become proficient in self-love.^[15]
   
2. Embrace the principles of LKM. Loving-Kindness Meditation involves loving without the imposition of expectations or conditions. It encourages you to love without judgment (either of yourself or others). ^[16]
   
   • Judgments of ourselves or others often causes misery in relationships with others or in our own minds. Learning to love without judgment is learning to love selflessly.
3. Breathe deeply. Begin with breathing in slowly and deeply. Sit comfortably in a chair and allow your chest to fill completely with air, expanding from your diaphragm. Then exhale slowly and completely. ^[17]
   
4. Support yourself with positive affirmations. As you continue your deep breaths, begin repeating the following affirmations to yourself: ^[18]
   
   • May I achieve my dreams and live in happiness and peace.
   • May I love others with my whole heart.
   • I wish for myself and my family to be protected from harm.
   • I wish for a life of heath for myself, my family, and my friends.
   • May I learn to forgive myself and others.
5. Identify negative responses you have to the positive affirmations. If you find yourself thinking negative thoughts while you are repeating these affirmations, think about who is triggering these negative thoughts. Identify people towards whom you have difficulty feeling unconditional love. Repeat your affirmations, thinking about these people. ^[19]
   
6. Think about someone you feel positively towards. Repeat the affirmations, keeping that person in your mind as you repeat them.
   
7. Think of someone you feel neutral about. Repeat the affirmations, keeping that person about whom you feel neutral in mind.
   
8. Allow the positivity from the affirmations to fill you completely. Repeat the affirmations without thinking of anyone in particular. Focus instead on the positivity of the affirmations. Allow the feelings of positivity to fill you completely, and send that positivity out from yourself to the entire planet. ^[20]
   
9. Repeat a final mantra of love. Once you have extended feelings of positivity everywhere, repeat the following mantra: “May all living humans feel and be joyous, happiness, and healthfulness.” Repeat this affirmation five times as you feel the words resonate in your body and extend out to everything in the universe. ^[21]
   

EditUnderstanding Self-Love

1. Know the dangers of a lack of self-love. A lack of self-love can lead you to make harmful choices. A lack of self-love often equates to a lack of self-worth that leads to conscious or unconscious self-sabotage and prevents individuals from advocating for their own basic needs.
   
   • Lack of self-love can lead to a harmful dependence on others for validation.^[22] Relying on others for validation often leads people to set aside their own needs in order to gain others’ approval.
   • Lack of self-love can also prevent emotional healing and progress; one study showed that individuals who engage in self-blame and ignoring themselves had poorer outcomes in psychotherapy.^[23]
2. Recognize the importance of childhood experiences to loving yourself. Parent-child relationships have lifelong effects on character development; children who did not have physical, emotional, and mental needs met may have lasting problems with low self-esteem.^[24]
   
   • Negative messages received in childhood—particularly recurring messages—often stick in an individual’s mind and color their self-perceptions later in life.
   • For example, a child who is told that she is “dull” or “boring” will likely think that she is dull or boring as an adult, even if there is evidence to the contrary (such as having many friends, making people laugh, or living an interesting lifestyle).^[25]
3. Understand how parents can support self-esteem. Parents can follow the following advice to improve their children’s feelings of self-worth:
   
   • Listen to your children; it increases their self-worth.^[26]
     • It can be easy to "tune-out" a child who talks a lot, not really listening to what she is saying. However, if you really listen to her and interact with her by asking her follow-up questions and responding to her words, she will feel that you value what she has to say.
   • Teach children in a non-aggressive way (without hitting, yelling, or shaming) to stabilize their feelings of self-worth.^[27]
     • For example, if your child hits another child, you can pull him to the side and calmly tell him that he shouldn't hit other children because it can hurt them. If necessary, you can have him take a short break to breathe and collect himself before returning to play.
   • Offer children warmth, affection, support, and respect without judgment to make children feel worthy of love and acceptance. ^[28]
     • If your child tells you that he is sad about something that seems silly to you (like the sun going down), do not dismiss his feelings. Acknowledge his feelings by saying "I understand that you are sad that the sun went down. Then do your best to explain why the situation cannot be changed by saying something like, "The sun has to go down every night because the world is turning and the people on the other side of the Earth need to get sunshine too. It also gives us the opportunity to rest and get ready for the next day." Finally, offer a hug or other physical affection to comfort your child and help him feel that you empathize with him, even if you cannot change the situation.
4. Understand the effects of outside comments on self-love. You will encounter negativity in your life. Self-love cannot be practiced in a bubble, without the influence of outside comments and potential negativity. As such, you must learn to deal with negativity from your partner, your boss, your parents, or even strangers on the street.
   
   • You can empower yourself to let such negativity roll off of you without allowing it to change your feelings of self-worth.

EditTips

• Remind yourself that you are worth loving. Many people tend to get insecure about themselves, when in reality we are all human beings! Always believe in yourself, and be the confident, optimistic you.
• Avoid things that encourage stereotypical ideas, such as beauty magazines.
• Be yourself and stop caring about what others think. Be the best version of yourself that you can be.
• Being yourself isn't bad. We all want to achieve the best person we can be. Just remember that if you're trying to be like someone else, or your method to feeling positive feels fake even after a long time of trying, then it's not YOU that you are loving. Accept yourself, identify the parts of yourself that you haven't yet. Try new things and conquer your fears.You'd be surprised at what you find!

EditRelated wikiHows

• Live Permanently in Love
• Write a Love Poem
• Define Love
• Love Your Spouse Again
• Know the Difference Between Love, Infatuation and Lust
• Be Kind
• Love Yourself First
• Accept Defeat Gracefully
• Think Positively About Yourself

EditSources and Citations

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source How to of the Day http://ift.tt/1mjrc4Y

How to Clean a Refrigerator

Every so often, a refrigerator needs to be cleaned from the inside out. The shelves have to be washed down from milk spills, and food must be tossed out if it has outlived its shelf life. Though it's not the most pleasant task, knowing how to do it efficiently and effectively will save you plenty of time and hassle.

EditSteps

EditCleaning the Refrigerator

1. Take all your food out of the fridge. Place it on a table or counter so the refrigerator is completely emptied out. You'll want to have empty space so that you can survey the damage.
   
2. Throw out any aged, moldy or inedible food, bagging securely to prevent leakage or mold distribution. The yearly or quarterly refrigerator clean often alerts us to items we've completely forgotten about, and which have sadly lost their inevitable fight with Time. 'Tis life. Discard hastily or restock at your own risk.
   
   • Don't be bashful about throwing away the items that you never use. Those pickles that have been sitting in the back of the fridge before grandma got her dentures probably got to go, unless you accidentally want to invite disaster.
   • Empty the bin afterwards to make sure your house doesn't smell of all the food you throw out!
3. Take out any shelving, drawers (e.g. crispers), or other removable surface areas from the refrigerator. Sticking your head into the belly of the refrigerator in order to clean it isn't very pleasant, and it sure isn't that effective. In order to get the job done quicker, you'll probably want to remove shelving and the like and place it near the kitchen sink, where it will be much easier to clean.
   
4. Wash the shelving, drawers, and other surfaces by hand. Most of what you took out of your fridge either won't fit or shouldn't be placed in a dishwasher. Instead, lather up some suds, get a nice brush or sponge to scrub with, and start going at the removable items from your fridge. This is where the rubber meets the road.
   
   • Never wash a cold glass shelf with hot water. The sudden temperature change could shatter the glass. Instead, use cold water or remove the shelf and let it come up to room temperature before washing it.
   • For heavy-duty spills and/or stains, don't be afraid to use the power of hot water and ammonia. Dilute a little bit of ammonia in hot water (1:5 ratio should be plenty) and let the item(s) soak before scrubbing.
   • Be sure to let the shelving, grill, etc. dry out completely on a drying rack before inserting back into the refrigerator.
5. Wipe the inside of the refrigerator with your preferred cleaning solution. Attack any big or stubborn stains and hit all the remaining surfaces with a clean cloth or sponge.
   
   • You probably don't want to use soap or a chemical cleaner on the inside of the fridge, as food will absorb the smell. Instead, use one of the following natural cleaning solutions:
     • 2 tablespoons of baking soda and 1 quart hot water^[1]
     • 1 part apple cider vinegar to 3 parts hot water
   • For really stubborn stains or buildups, try using a dab of white toothpaste. It serves as an abrasive cleanser and it smells mighty fine to boot.^[2]
6. Make sure to clean the inside of the fridge doors. If your refrigerator door has shelving space and is regularly used, make sure to hit that area too, either with a chemical cleaner or a gentler one (explanation above).
   
7. Dry off shelving before putting it back in its home in the refrigerator. With a clean cloth, wipe off any excess water from your removable shelving and place it back in the refrigerator.
   
8. Clean the gasket using a dissolved solution of ½ water and ½ vinegar or bleach. Don’t saturate the seal with undiluted bleach as this may ruin the integrity of the gasket. Pat the gasket dry and then apply lemon oil, mineral oil, or body lotion on the gasket to keep the rubber supple.
   
9. Reintroduce the food into the refrigerator. Wipe off any jars, bottles, or tupperware and place them back into the refrigerator. Double-check the expiration dates on any perishable items before placing them back.
   

EditCleaning the Exterior

1. Wipe down all exterior surfaces of the refrigerator, including the front, back, sides, and top.
   
   • Pull the refrigerator forward to expose all sides. To avoid scratching your wood floor or tearing linoleum, use an appliance glide when moving your refrigerator.
   • Clean the all exterior surfaces using a towel and all-purpose cleaner.
   • If your model has the coils mounted on the back of the unit, skip wiping the back until Part 3.

EditCleaning the Condenser Coils and Fan Blade

Your refrigerator condenser coils and fan are responsible for releasing heat back into ambient air. If your coils are covered with dust, hair, and debris, heat isn't released properly causing your refrigerator’s compressor works harder to keep the refrigerator cool. Clean your refrigerator condenser coils every six months to keep your refrigerator in optimal condition.

1. Locate the coils. Depending on your refrigerator model, the condenser coils can be located in several places: 1. Along the back of the unit; 2. Mounted under the unit and accessed via the rear panel; 3. In the front of the unit and accessed via the toe grill. For information on your refrigerator's condenser coil location, reference your Use and Care manual.
   
2. Isolate the refrigerator from its power source. It is important to unplug the refrigerator to prevent electric shock. If your unit is built-in or difficult to pull forward, turn off power via your home’s break box.
   
3. Use a coil brush to gently remove dust and debris from the coils. Be extremely careful not to puncture the coils.
   
   • After cleaning the coils with a coil brush, use a vacuum with attached brush to clean up the excess dust and dirt on and around the coils. Do not use a cleaning solution on the coils
4. Use the coil brush and a damp rag to remove dust and dirt from the condenser fan blade. The fan circulates are across the coils, which aids in releasing excess heat. If the fan blade is obstructed in anyway, the coils will have a hard time releasing heat.
   
5. Clean the floor and surrounding area using a vacuum and rag.
   
6. Plug the refrigerator back into electric power and slide the unit back into place.
   

EditReplacing Your Water Filter

It's important to replace your refrigerator water filter every six months. Build up in the filter can cause clogs in your ice maker system and odors or contaminants in your water.

1. Reference your Use and Care manual for information about how to change the filter in your unit.
   

EditKeeping Your Refrigerator Clean and Tidy

1. Do a seasonal (quarterly) pass through your refrigerator to keep it smelling fresh and looking good. Every three months, remove most or all of your food from the fridge and wipe all the surfaces with a baking soda or vinegar solution. Regular maintenance will save you time and energy in the future.
   
   • This almost goes without saying, but if you notice a spill or stain in the fridge, try to clean it up quickly and remove the source of the stain. Spills or stains that aren't cleaned quickly can set and become harder to remove in the future.
2. Use a homemade air freshener to absorb unpleasant smells and keep your fridge odor-free. Before food goes bad, and starts coating the inside of your fridge with regular blasts of bad odors, it's time to act. Here's what you can equip your fridge with to combat these smells:
   
   • A clean sock filled with activated charcoal — from an aquarium store, not from your bbq briquettes. The charcoal absorbs bad odors for up to three months.
   • An opened box of baking soda. Baking soda is another expert odor absorber.^[3] Most baking soda packages say you should change your baking soda out every 30 days, but you can probably get away with 60 to 90 days of use before exchanging.
   • Freshly ground coffee, placed in a small dish at the back of the fridge, also works very well at absorbing odors.
   • Unscented chlorophyll cat litter is yet another odor buster. 1/2" kitty litter in a shallow pan at the back of the refrigerator should eliminate most offending smells.
3. Scent your fridge to give it a subtle fragrance. This may not be for everyone, but some people might enjoy the subtle hint of vanilla, for example, when they open their refrigerator. The operating word in this whole step is "subtle." You probably don't want any fragrance to be overwhelming upon opening of the fridge. Like cologne or perfume, a nice "afterthought" is much more pleasant, especially coupled with food:
   
   • Sprinkle a little vanilla extract, tea tree oil, or essence of lavender, lemon, or even bergamot in a cotton ball and place the cotton ball in a small dish at the back of the fridge. Exchange every couple of weeks.
4. Crumple a piece of a brown paper bag into a ball and place it alongside fruits and veggies in the crisper for odor protection. A crumpled paper bag works wonders at removing smells in the crisper.
   

EditVideo

EditTips

• Clean your fridge out approximately once every month.
• Organize to make things easier to find. Put milk, juices, and other drinks on one shelf, and your dressings, sauces, and similar items in another place.
• Check weekly for bad products to help keep out odors.
• Keep a small jar (with the lid off) of baking soda in the fridge to absorb excess moisture. Please note that it has to be a jar and not a box.
• Keep sauces/marinades in a plastic basket. Easy to take out in one go (eg: for bbqs etc) and if they do spill or break, you can just wash the basket and not the whole fridge.
• Once your fridge is clean, one easy way to keep it clean is to empty and clean just one or two shelves or drawers at a time. The entire fridge is never spotless all at once, but it can stay reasonably clean without being an all-day project. Just make sure to cycle through all the shelves.
• Make sure that no parts will fall so it won't crash and break.
• Put shelf paper on the shelves in the fridge. It keeps the shelves from getting soiled. Once they get dirty just pull up, toss, and reapply a new design or texture!

EditWarnings

• Don't let water or cleaning solution fall into any of the inside vents.
• Old food should be bagged securely and separately before placing inside your regular kitchen trash bag to avoid attracting animals/rodents if the garbage bag is not sealed securely or acquires a rip or tear while outdoors.

EditThings You'll Need

• Vinegar
• Baking soda (optional)
• Water
• Plastic grocery or trash bag(s), if necessary
• Washcloth or sponge
• Cleaner
• Coil Brush
• Vacuum with brush attachment
• Water Filter (optional)

EditRelated wikiHows

• Clean a Coffee Maker
• Clean Copper Bottoms on Pots and Pans
• Clean a Stove
• Clean a Microwave
• Get Rid of Bad Smells in Your Fridge
• Replace a Refrigerator Door Seal

EditSources and Citations

Cite error: <ref> tags exist, but no <references/> tag was found

source How to of the Day http://ift.tt/1wALX0v

How to Work Your Back Muscles at Home

The back is a major muscle group in your body, and targeting it with effective exercises can burn calories and boost your metabolism. Even if you don't have the time to get to the gym or can't afford a membership, you still can get a comprehensive back workout at home. Some of the muscle groups you'll want to work include the trapezius in your shoulders and upper back; the latissimus dorsi (lats), which run from your armpit to your mid-back and down the outside of your ribs; the spinal erectors, which run the length of the spine; your rotator cuffs in the back of your shoulder; and rhomboids between the shoulder blades mid-back. You can target all of them by performing basic exercises in your own home using your own body weight, some simple and inexpensive equipment like dumbbells or elastic bands, or even while doing regular chores around the house.

EditSteps

EditUsing Your Body Weight

1. Make reverse snow angels. This exercise involves reaching your arms out wide, just like when you were a kid in the snow. The arms can move through the full range of the "angel wings," from overhead to beside the hips for a full trapezius, latissimus dorsi, rhomboid and spinal erector exercise. Hold a soup can to increase resistance once you have mastered keeping the torso and arms slightly lifted off the floor, shoulders pulled back.^[1]
   
   • Lie facedown on the ground, or a mat. Put your hands to your side with palms facing down.
   • Slowly bring your arms forward at the shoulder until you reach past your head and your thumbs touch.
   • Slowly bring your arms back to the starting position. Make sure your arms are straight and elbows are locked for the entire movement.
   • Do three sets of five reps. Make sure to rest for about 30 – 60 seconds between sets.
   • If you are a beginner, and not comfortable bringing your arms all the way around, you can work to get them even with your shoulders. Eventually you should be able to build up the strength to reach over the head.
2. Do hip hinges. Also called “Good Mornings,” these are simple exercises that involve bending forward at the hips. You’ll be able to work your spinal erectors (as well as your glutes, hamstrings, and hips) as you perform a very simple maneuver, one that doesn’t require any equipment.^[2]
   
   • Stand up straight with your feet slightly more than shoulder-width apart. Put your hands on your hips.
   • Pull your shoulders back slightly to tighten your back muscles.
   • Slowly bend forward at the waist. Make sure your shoulders keep in line with your hips as you go forward.
   • Bend forward until you are parallel to the ground, then slowly pull back up.
   • Keep the movement slow and keep the abdominal muscles contracted.
   • Start with one set to be sure this exercise agrees with your back. Gradually increase up to three sets of 10 – 15 reps. Give yourself 30 – 60 seconds of rest between sets.
   • You can also do these exercises while sitting. Sit up straight in a chair with your feet planted on the ground directly below your knees. Put your hands on your hips. Pull your shoulders back slightly to contract the muscles, then bend forward to a 45 degree angle.
   • When you do this, be careful not to bend your back. This will not only prevent you from really working your back muscles, but there is also a chance you will hurt your spine.
3. Do the Superman. This is a great exercise for your spinal erector muscles, glutes, and trapezius. It doesn’t require any equipment, just enough room to lay out on the ground. By emulating Superman as he flies, you’ll be able to isolate your core muscles to give them a good workout.^[3]
   
   • Lie facedown with your arms and legs extended out straight. Your palms and the tops of your feet should face downward.
   • Lift your arms and legs off the ground. Make sure they stay straight while keeping your core in place. Think of Superman, stretched out as he flies.
   • Hold the position for 15 to 30 seconds, then slowly lower your arms and legs back to the ground.
   • Do three reps with this hold, then rest 30 to 60 seconds before doing another set.
   • To work the deeper lower back muscles, you can try what is called the Aquaman, where you raise and lower the opposite arm and leg (for example, your left arm and right leg), and hold for 15 to 13 seconds. Repeat with the other arm and leg.
   • If you are a beginner, try holding the Superman for five seconds, working your way up to 15 to 30 second holds.
4. Try the cobra yoga position. This is a beginner yoga position that works the mid to lower back and increases flexibility.^[4]
   
   • Lie facedown on the floor. Stretch your legs straight out behind you with the tops of your feet on the floor. Bring your arms into your body, elbows bent and hands under your shoulders.
   • Contract the muscles in your back to lift body upward, using your hands to assist with the positioning. Press your feet, legs, and thighs against the ground. Inhale as you lift upward.
   • Hold the position for 15 to 30 seconds, breathing normally.
   • Slowly lower yourself back to the ground, exhaling as you do.
   • Do around 10 reps. Like any exercise, try to push yourself to hold for a few more seconds each time you do it. You don’t need to do this every day, but it is one you can do several times a week.^[5]
5. Do some wall slides. These are simple exercises that you can do using only a wall. They are also really good for preventing or relieving back pain you may experience while working.^[6]
   
   • Stand with your back against a wall, feet shoulder distance apart and heels one stride length away from the wall.
   • Slide down into a crouch, getting so that your knees are at a 90-degree angle. Hold that position for five seconds.
   • Slowly slide back up the wall until you are straight again, then repeat five times.
6. Do pull-ups. Also called chin-ups, this is a common exercise that involves pulling yourself upward using a fixed bar. It is one of the simplest and best exercises out there for working your lats. It does require a pull-up bar, which you can permanently install in a doorway, or buy a door-hanging bar that you can easily hang and remove when you're done. Keep in mind that this is an advanced move — you can use a resistance band to start if you are a beginner.
   
   • Wrap your hands over the top of the bar, slightly more than shoulder-width apart. Hang for a moment with your arms straight. Arch your back and pull yourself up so that your chin clears the bar. Pause at the top of chin-ups to sustain muscle contraction. Return to the start position and repeat.
   • You can change your grip to work different muscle groups. If you spread your hands further apart on the bar, it will be more difficult to pull up, but you focus more energy on your lats. A reverse grip, wrapping your hands around the back of the bar, will put more emphasis on your biceps.^[7]
   • Don’t swing during this exercise. The temptation is to help yourself up using momentum, but this lessens the effect of the exercise on your lats. You will wind up pulling the bar towards your chest, which engages other muscles that you aren’t trying to work out.^[8]
   • To do a beginner modification with a resistance band, wrap the band around your pull-up bar and hold on to the two ends of the band, backing up so that you feel some tension in the band. Keep your arms shoulder-width apart and pull your elbows down toward your sides, bringing your shoulder blades together. Do two to three sets of 10 reps.^[9]
   • Pull-ups can be difficult to start, as you need some good bicep strength already before really attempting them. The key is to push through the early frustration so you can build the muscles necessary to do more and more.^[10]
   • Make sure the chin-up bar at your home is positioned above shoulder height and firmly in place. You’ll suffer a pretty nasty fall if it comes off during the exercise.

EditExercising With Dumbbells

1. Do a reverse fly while bent-over. By effectively lifting your arms while leaving them fully extended, you can work the full range of your upper back’s muscles. You’ll need a bit of space for spreading out your arms, but won’t need any equipment other than your dumbbells.^[11]
   
   • Bend at the waist with your feet shoulder-width apart and knees bent, back straight, abs pulled in, butt out. Hold dumbbells with your palms facing in and your elbows slightly bent. Your arms should be hanging toward the ground, but not dangling loosely.
   • Slowly elevate your arms out to the side. They should end parallel to the ground. Make sure to keep your elbows slightly bent, and use your upper back to carry the weights up.
   • Slowly lower your arms back to their original position. Your arm muscles should be focused on staying straight. Let your back do the work.
   • Repeat the exercise, slowly elevating and returning your arms for about 30 seconds. Keep your spine straight during this exercise, and make sure that your arms don’t swing. Moving slowly will help make sure your back is doing the work.
2. Do arm dumbbell rows. You can work your upper back by pulling weight upward, a similar motion to rowing a boat. This will help develop your shoulders and upper back, building muscle to help your arms when lifting things. You’ll want access to a weight bench, or at least a low, sturdy chair with which you can support yourself.^[12][13]
   
   • Put one knee and hand on a weight bench or sturdy chair for support, and hold a dumbbell in the other hand. Keep that arm extended toward the floor.
   • Pull the weight upward by bringing your elbow toward your body. Make sure to tighten your back muscles for each rep. At the height of your rowing, hold the position for a second to maximize the contraction.
   • Slowly lower your arm.
   • Make sure your movements are slow and deliberate to make sure you are properly working the muscles in your back. You shouldn’t be jerking your arms up and down, but slowly moving them between the positions.
   • Do this for 30 seconds with one arm, then switch sides to work both shoulders. One set involves working both arms.
   • If you don’t have a bench or a sturdy chair, bend your knees and hips to lean forward towards the floor. You want to be pulling upwards to use gravity for additional resistance. If you are leaning forward, you can also use two dumbbells at once since you won’t need the other hand for support.^[14]
   • If you don’t have dumbbells, look for something that weighs about 3 to 5 pounds, and you can hold easily in your hand. The weight is there to provide resistance, so as long as you can grip it easily in one hand, it will help. A can of food from your pantry is a good replacement.^[15]
3. Do a Romanian deadlift.^[16] Adding dumbbells to this exercise provides some additional resistance to give your back the workout. Deadlifts will also really engage the backs of your legs. Rounding your back during this exercise can cause serious injury — make sure you keep it straight. When done correctly, however, reaching downward can help stretch out the muscles in your middle and lower back.^[17]
   
   • Stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand, and make sure your knees are slightly bent.
   • Bend forward at the hips, keeping your back straight, until your back is almost parallel to the floor; the dumbbells should be at about shin-height. Make sure your arms stay straight in order to make sure it is your back doing the work lowering you down. Keep your abs pulled in to protect the lower back from rounding and becoming injured.
   • After a brief pause at that position, slowly raise your upper body back until you are fully upright.
4. Do a twisting bend to the opposite foot. This exercise will use the dumbbells to provide resistance as you bend over. In addition, the twisting you make moving between feet with help strengthen your lower back and core. Keep your abs tight throughout, back straight.
   
   • Stand up straight with your feet spread further than shoulder-width apart. Have a weight in each hand. If you only have one dumbbell, grab it with both hands.
   • Inhale and reach your hands down to one foot, twisting your body toward that foot. Make sure your knees are slightly bent and that your arms stay straight. Keep the forward reach well within comfortable range of motion.
   • Slowly stand up straight, then lower your upper body towards your other foot. Continue alternating sides.
   • This exercise should not be performed by anyone with any lower back pain, or sciatica, since this move may aggravate that condition.

EditStrengthening With Elastic Bands

1. Do some pulling straps.^[18] With a resistance band and enough space to lie down, you can give your shoulders and upper back a quick workout.^[19]
   
   • Lie facedown with the elastic band under your torso. Make sure to hold one end of the band in each of your hands. Hold your hands underneath your shoulders with your elbows drawn into your sides.
   • Lift your chest off the ground and reach both arms straight out from your shoulders. When you are fully extended, pull on the band by drawing your shoulder blades together. You won’t hold this position for very long, maybe a few seconds.
   • Relax your shoulders to bring your hands back to the original position. Slowly lower your chest to the ground. Repeat eight times.
2. Do sitting rows. You can use the elastic band to mimic a rowing machine. The band provides resistance to your shoulders and upper back as you pull back.^[20]
   
   • Sit on the ground with your legs extended in front of you. Wrap your elastic band around the bottom of your feet, or a fixed object near your feet. You should keep your arms extended so that the band is as loose as possible, with one end in each hand.
   • Pull your arms toward your body, tightening your shoulder blades to get the effect on your back.
   • Return your arms to the original position. Make sure your feet stay planted as you pull and return the elastic.
3. Do back extensions. By anchoring your elastic band to the floor, you can extend your back muscles by leaning backwards. The band gives some resistance while you keep your back straight.^[21]
   
   • Make sure the elastic band is anchored to something stable below your knees. It can be under your feet, or be held down by a really heavy object.
   • Sit upright on a stool, or some other object without a back so you can lean back. Hold the other end of the band up against your chest so it is taut.
   • Slowly lean backwards until you are at about 30 degrees. Make sure your pelvis doesn’t move and your back stays straight.
   • Hold that position for several seconds, then slowly return upright. Repeat 10 times.
4. Do trunk rotation exercises. Using the elastic band as resistance, you can rotate your upper body to work the back muscles while seated. You’ll need a door knob or some other point you can use to anchor the elastic band.^[22] Rotation, especially under resistance, can injure backs, so do this exercise with caution and remember to keep your abs engaged.
   
   • Anchor the band to the knob of a closed door or some other location at your seated chest height. Make sure the door or whatever else you have anchored the band to won’t move.
   • Sit next to the door so that it is off to your right side. Hold the other end of the band against your chest with one hand. Make sure the band is taut.
   • Slowly rotate your upper body to the left, away from the door. Make sure your pelvis and knees stay in place so your back muscles are doing the work.
   • Hold the position for a few seconds, then slowly rotate back. Repeat 10 times, then turn around and rotate to the right to work the muscles on your other side.

EditDoing Chores at Home

1. Use a broomstick for thrusters. With a broomstick in place of a weight bar or other equipment, you’ll be able to work out your back as well as a variety of other muscles. It can be a nice break while sweeping up in your house. For your back, this exercises your upper back and shoulder muscles.^[23]
   
   • Stand with your legs apart, slightly wider than your hips. Hold a broomstick in front of you, arms shoulder-width or a little wider. Hold the broom parallel to the ground, at chest-height.
   • Squat down, and push the broomstick straight up. Make sure you are tightening your upper-back muscles as you push the broom stick upwards.
   • Lower the broom and stand back up again.
2. Try some standing push-ups. Similar to regular push-ups, you can use the edge of a household appliance like the washing machine to help work your back and arms. This is a great exercise if you have a few minutes to kill while the washing ends.^[24]
   
   • Stand a few feet away from the washer. Place your hands on the machine about shoulder-width apart. Keep your feet together.
   • Slowly lower your chest toward the washer by bending your arms. Don’t keep your feet flat on the ground, but lean forward on your toes.
   • Push back out until your arms are fully extended again. Repeat 20 times.
3. Leave your laundry basket on the floor. This is good when you are moving clothes to and from the washing machine, dryer, ironing board, or drawers. By leaving the basket on the floor, you will constantly be bending over to pull things out. Make sure to stretch out your back each time you bend over.^[25]
   
   • Remember to keep your abs tight and back straight as you bend forward.
   • It can also be helpful to take out items one at a time. This will force you to repeat the motion over and over again.
4. Clean out gutters. Reaching up and clearing leaves and debris out of your gutters will give your whole body a workout, including your back. You’ll be stretching and reaching from the ladder over the gutter to get your hands in there, and your core will be engaged to keep balance on the ladder.^[26]
   
   • Remember to keep moving your ladder as you go along the gutter. Reaching too far can cause you to fall over, plus the constant up and down is good exercise for your legs.
5. Do some gardening. Planting, watering, and weeding outdoors are all good ways to get in some stretching and exercise without going to a gym. You’ll be bent down near the ground. Just be sure to bend at the knees and avoid arching your back to avoid strain.^[27]
   
   • Mulching is another good gardening task for working your back. You’ll need to carry around heavy bags of mulch, and then shovel it around your yard or garden. Just remember to lift correctly when carrying the mulch to avoid straining your back.^[28]

EditTips

• New research shows that stretching before an activity can make your muscles weaker and slower and it is not likely to reduce your chances of injury. Focus instead on warming up.^[29]
• If you are just starting to work out, try using just the weight of your own arms or body, or starting with 3 to 5 pound dumbbells. You’ll be able to increase as you gain strength in your arm and back muscles. If you can’t increase the weight, that’s fine. The important thing is to provide a little resistance to your movement.
• Correct posture is an important part of doing all of these exercises. Improper back workouts can lead to injury, or not properly working the muscles. Back muscles in particular can be sensitive to injury, so you’ll need to be careful.
• For lat exercises, you’ll want to keep your shoulders pulled back. This will isolate the lats to help them reach peak muscle contraction. It will add the work of the rhomboids at well, and prevent strain in the shoulder.
• Work out in a low-traffic area of your home so any equipment you have doesn't get in the way and you don't have to think about dragging it out each workout.

EditWarnings

• Weight and resistance are important, but so is your safety. Start with weights you can handle and slowly work your way to heavier sizes. If you find that you just can’t lift something, stop trying. Overexerting your muscles is a good way to hurt yourself.
• If you feel pain while doing these exercises, stop. Your back can be very sensitive, and a hurt back can give you other problems.

EditRelated wikiHows

• Work out Your Back Without Weights
• Strengthen Your Back Muscles
• Get Big Arms
• Strengthen Lower Back

EditSources and Citations

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source How to of the Day http://ift.tt/2gWHllx

How to Crochet a Snowflake

If you love crafts and want to spruce up your holiday season with homemade decorations, a crocheted snowflake can be a lot of fun. Although you should have at least a basic understanding of crocheting before attempting a snowflake, the process of making them is quite relaxing once you get the hang of it. Once you figure out the process, making these snowflake decorations can be done fairly quickly, so you can make multiple to gift to friends and family.

EditSteps

EditCreating the Snowflake Core

1. Crochet your first loop.^[1] Wrap a piece of yarn around your finger three times. Slide your crochet hook under the first two loops and use it to pull the third loop under the first two. This will result in your first two loops. You will use that as the foundation to base the rest of your snowflake around.
   
   
2. Crochet the yarn five times. Crochet the yarn five times to begin your snowflake's core. When you’re done, crochet the chain through your center loops. From there, you'll begin to see your snowflake's core emerge.
   
   
   • Following that, chain two and double crochet around the center loop.^[2]
3. Tighten the yarn. Once you have finished your first loop around the center, it’s a good idea to consolidate what you’ve done so far. Gently tug on the yarn, pulling the loops closer together. If you make a bit of consolidating the loops slightly as you go long, the snowflake shape will be sharper.
   
4. Begin the second round by chaining three. Chain three loops and double crochet them in place. Continue to gently tug on the yarn after looping for the sake of tightening it up.
   
   
   • Once you've started the second layer, continue in chains of four until you've looped around.^[3]
5. Slipstitch the loops in place. Slip stitching your thread through loops will help you complete the second layer and prepare you for the next step. After going around the first layer and double crocheting every four loops together, you should slipstitch back to the chain of three you began the second layer with.^[4]
   
   
   • A slipstitch secures a thread in place to another by weaving behind another.^[5] This is useful if you’re wanting to move your thread a few steps over.

EditCreating the Snowflake Edges

1. Chain three loops and crochet them into a chain two space.^[6] A snowflake's edges are what most characterizes a snowflake. This is where a lot of its beauty will come from. However, they're quite a bit more difficult than the snowflake's core. First, chain three loops and tighten them until they occupy a space that two would have fitted in on earlier layers.
   
   
2. Chain another five into the same space.^[7] Creating the "wings" for your snowflake is a fairly complicated process, and relies on a number of crochet series. First, chain five loops and tighten them until they fit into the space worth three. Once you've finished this first step, do the following chain series in order:
   
   
   • Chain seven and slipstitch.
   • Chain five.
   • Chain three.
   • As always, slipstitch after you’re done with each step.
3. Repeat the process until you have completed your edges. A snowflake should be symmetrical on all sides. Repeat your steps until you have edges on all sides of your snowflake.^[8]
   
   
4. Cut the thread when you’re done. Take a pair of scissors and cut the yarn off near the point you ended with. Take care not to cut too close however, as you may risk unravelling the final part of the snowflake.
   
   
5. Hide the thread end with a darning needle.^[9] Take the end of your yarn that you cut off and fix it to a darning needle. Next, weave the yarn in the existing pattern of the snowflake. This will hide any loose ends and prevent the snowflake from unravelling.
   
   
   • Do the same with the other end as well.

EditBlocking the Snowflake

1. Soak your snowflake in water.^[10] Blocking refers to stretching out the snowflake so that it holds a more rigid, distinctive form. You can do this by laying the snowflake down, stretching it out with pins and holding it in place with glue.
   
   • Fabric stiffener (available from crafts stores) is a perfect alternative to water for this purpose.^[11]
2. Stretch and pin the edges of your snowflake to cardboard^[12] After applying a stiffener to the snowflake, you'll want to stretch out and define the snowflake's angles. To do this, pull on each of the edges and pin it down onto a piece of cardboard. Do this for each of the snowflake's points. When it's secured in place, you'll be able to add other things like glitter.
   
3. Apply craft glue to the stretched snowflake.^[13] Putting a crafts glue (like Elmer's) onto the stretched snowflake will help solidify the stretched shape. Apply a dab to a cotton swab and brush it over the pieces of yarn. Although you don't need to cover the entire snowflake, you should at least glue the major points where yarn overlaps.
   
4. Add glitter for decoration.^[14] While the glue is still drying, apply splashes of glitter to the snowflake. These glitter specks will catch light, making your snowflakes more eye-catching as a result.
   
5. Allow the snowflake time to set. Leaving a snowflake to settle overnight will ensure it has all the time it needs, but a couple of hours is usually more than enough. If you're making multiple snowflakes, set them down next to each other and allow them to set simultaneously.
   
6. Hang up your snowflake. Add a piece of thread through the top of an edge on the snowflake and tie it in a knot. You can use this thread loop to hang your crochet snowflake on a Christmas tree. Before you hang it up, you should first make sure that the glue and glitter have settled sufficiently.
   
7. Explore different crochet snowflake designs.^[15] Once you become used to the basics of crocheting snowflakes, you may want to try different and more advanced designs. As if with homemade craft, there are a plethora of ways to go about making one. Home crafts makers are coming up with new and innovative ways of crocheting things every day, so it may be in your interest to go online and get in contact with crafts makers you particularly admire.
   

EditVideo

EditTips

• Crochet snowflakes are perfect as a seasonal gift. Because they can be made in sequence, you can make a number and distribute them to your friends and family.
• Once you get the hang of snowflakes, you can make quite a few in a short amount of time. This is very helpful if you want to decorate your tree with a homemade theme.^[16]

EditWarnings

• Any errors you make in the cross-stitching will be visible in the final product. Although small issues can be looked past, it’s nonetheless a good idea to be cautious, especially in the early stages of your snowflake.

EditThings You’ll Need

• A piece of cardboard.
• A size zero crochet hook.
• A darning needle.
• A set of pins.
• A pair of scissors.
• Scrap yarn.

EditSources and Citations

• Videos provided by ExpressionFiberArts

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source How to of the Day http://ift.tt/2g0IfQk